Drawing of his muscles in bodybuilding is a question that regularly arises in connection with his myths and other legends. What makes our muscles visible ? Is it a matter of learning? Is it a matter of food? Should you do cardio vascular exercise? What should be done specifically?
Definition and development
Building muscle in bodybuilding just makes it visible. Several solutions are possible for this, which can be performed simultaneously, together.
first is to lose fat so that the boundaries of each muscle are more visible, both without contraction and contraction. In other words, eat a little less than you need (no matter how obvious) and dry.
Second – to increase their volume, that is, gain muscle mass. Indeed, they cannot be seen if they are too underdeveloped. This is why a certain amount of muscle mass is required before you want to shed fat in order to dry out to make it more visible. The desire to tighten the muscles when they are “absent” (too little understanding) cannot lead to the desired result.
This is also what happens to many newbies who want to see their belly, but who have no success due to insufficient belly thickness, the solution comes first in their training. These two muscle building solutions can be done in concert, especially if you need to lose weight, that you are too fat and that you are starting bodybuilding
We can lose fat and build muscle at the same time. On the other hand, the more we progress in bodybuilding, the more experience and higher level, the less it will be possible, and then we will have to choose between gaining mass, muscle and losing fat, i.e. dry.
You can never be as effective as if you were focusing on one goal at a time, so it’s important to define them ahead of time.
First of all, you must understand that in order to see your muscles, you must have a low level of fat regardless of muscle size. Indeed, if we are too “fat”, our muscles cannot be “stretched”, they cannot be seen. At best, we can look like the rugby player of the old days and fit the definition of “muscular”. My mom still uses this term to refer to overweight people.
This is why, before talking about training or diet in more detail, you should train muscle as a percentage of fat. It is estimated that at about 14% body fat, you start to see your muscles take shape to see your first abs. Therefore, factor number one is to have lean muscles, dry enough.
To dry, there are two ways you can continue. First is to eat less than your energy needs, in a controlled manner so as not to “sacrifice” our hard-won muscles. The second is to increase your calorie expenditure in order to burn more calories and also be in an energy deficit.
Depending on the person, it may be better to choose one solution or the other. Thus, if I have a student who is well advanced in their “diet” and for whom eating becomes less difficult, then adding activity will be the way we choose.
But if my student does not have enough time to do “big” sports, then the path to food will be preferable. This is a story of compromise on a case-by-case basis.
If you need to lose a lot of pounds and you are currently eating a lot in quantitative terms, I suggest that you gradually reduce the amount, especially because of the carbohydrates. It is a framework that works for everyone and may be sufficient to achieve your goal. This is especially the case for “young people” (under 30).
If, on the other hand, you are already eating very little, then the best solution would be to increase your calorie expenditure by adding exercise such as cardio (especially if you do not cut and lengthen your ranks, it would be a huge mistake)
From experience, this solution is preferable for women and the elderly, otherwise they will not be able to see their muscles correctly. Adding two 30-minute cardiovascular activities, such as cycling or rowing, is a good place to start.
It’s as easy as on paper, provided you hold it long enough and integrate it into your medium to long term vision, that is, for months or even years if you do have a lot of extra pounds. This means that diets and other miraculous methods should be avoided, which promise to lead to a very short period of time, like the plague, because in 99% of cases they lead to a recovery of more pounds than the lost.
Since the goal is still to tighten the muscles and keep them tense, provided that this happens gradually and steadily, doing everything right, integrating the fact that it will be a matter of finding new preferences in food .
Here is a diet example, which can be suitable for an 80-kilogram person who wants to tighten their muscles, dieting and having no “fat history”. it means that there was not so much sense before (otherwise it changes a lot). Dieting should not be the way it is, but personalized according to your needs, tastes, restrictions and availability.
If you want to know how to personalize food for drying, know that I have collected all my experience in this book on the subject. Apart from theory, this is primarily a practical work that is easy to apply, but not without difficulty, throughout the dryer.
Second solution: weight gain
In the 1980s, two teaching methods collided: the Mentzer method and the Nubret method.
Called their foremost inventors and representatives of the bodybuilding scene, advocates of the Nubret method have argued that high training volume is unimaginable on all sides, made possible by the use of weights. light allowed for more muscle detail and therefore better muscle painting than the Mentzer method, which focused on progress in loading and reps in each session with less training volume but higher loads and intensities .
Given their very different physiques, rumors swelled and it was taken for granted that the use of light loads, with little recovery and a very large training volume (understand a large number of series) allowed for better muscle drawing, so how Serge Nubret was drier.
So, many bodybuilders over the years, as they began their dry months, in order to achieve the best possible form of their life on stage, have radically changed their day training. tomorrow.
But it is forgotten that the details of our muscles depend primarily on the level of our body fat, and not on the specific type of training. A muscle building workout is the same as a dry workout, except that calorie restriction will no longer be able to maintain volume. as high in training as when you gain weight.
Worse, by adopting a radical workout that is the opposite of workout, the opposite of the one that allowed you to achieve the physique you have today, why would your muscles resist induced catabolism on a low-calorie diet? In other words, reducing the load and increasing the volume of training is akin to cardiovascular training, which we all know is not the best way or to keep the muscles.
For having applied these techniques during various diets to prepare for the 2007 bodybuilding competition, I can attest that this is just extensive cooking and that while they may work using doping drugs that keep muscles on a diet (at least more than not), when this is a natural practice, it can only lead to disaster.
When we see ourselves melting like snow exercising in the sun after training, and the strength under the bars leaves us, we quickly realize the ridiculousness of these recommendations and legends. Any natural practitioner can attest to this. Therefore, drawing these muscles is not a matter of special training, but training to increase mass and muscle.
No doping, this means training:
1 – Finding the balance between the 3 factors of muscle hypertrophy , such as mechanical stress, metabolic stress and progression. This is explained in detail in this SuperPhysique podcast:
2 – Correct choice of exercises according to morpho-anatomy and your story (additional explanations), so as not to waste time doing wrong exercises for yourself, which will only lead to failure see injuries.
3 – Using loops of progression which allows you to program progress from session to session. If you want to know how to use it, you can download the SP-Training app to your phone (free a month ago).
4 – Creating a achievable program for the medium and long term, because, naturally, no one blows up overnight, everything is done gradually. Don’t go crazy trying to make impossible programs fail in a few weeks. Physical transformation occurs gradually over several months as you do the right exercises for you.
Obviously, we must learn to customize his program deliberately little by little, as we progress to leave as little room for randomness as possible and do better than luck. The fewer tests we have, the more difficult it will be to build muscle without doping. The less we know, in terms of knowledge, the less opportunity we have for progress.
Yet another reason why not to fool the practitioners of doping, whose doping products do virtually everything. Here is an example of a muscle-building bodybuilding program that is nothing more than a classic doping-free workout program. This is just an example to adapt to your case according to your goals, availability, constraints and morpho-anatomy.
If you ever want to learn how to personalize your training program, know that I have collected all my coaching experience in my book on the subject. Apart from theory, this is primarily practical work that is always easy to apply. If you’re interested, you can get it here.
Sample Strength Training Program for Muscle Training
|Joint mobilization||5 minutes|
|High traction pulley with wide front grip||4 sets of 8-12 reps|
|Rowing in the T-Bar||4 sets of 8-12 reps|
|One-arm dumbbell, dumbbell||3 sets of 15-20 reps|
|Open-elbow rowing machine||4 sets of 8-12 reps|
|L-Fly sits on low pulley||4 sets of 15-20 reps|
|Rigid Bench Press Grip||4 sets of 8-12 reps|
|Front Panel||4 sets of 8-12 reps|
|Abdominal Training – Plank||4 sets of 1 minute|
|Joint mobilization||5 minutes|
|Hip Press||4 sets of 8-12 reps|
|Smith Machine Slots||4 sets of 10-15 reps|
|Seated Leg Curl||4 sets of 8-12 reps|
|45 ° extension of the lumbar bench||4 sets of 10-15 reps|
|Thigh Calf||4 sets of 10-15 reps|
|Crunch||4 sets of 1 minute|
|Pool Tape||4 sets of 10-15 reps|
|Joint mobilization||5 minutes|
|Bench Press||4 sets of 8-12 reps|
|Italic space||3 sets of 10-15 reps|
|Pullover through the bench||3 sets of 15-20 reps|
|Side height with dumbbells||4 sets of 10-15 reps|
|Designed with dumbbells||4 sets of 10-15 reps|
|Slanted curl||3 sets of 8-12 reps|
|One-handed roll-up stand||4 sets of 8-12 reps|
|Inclined cladding||4 sets of 1 minute|
How long does it take to draw muscles?
Unfortunately I don’t have a universal answer to give you, because it depends on what you call “drawing” and especially your current level. Depending on your fat level or the muscle mass you have, this will take more or less time, which can range from several weeks to several months . In any case, if you are persistent and follow the advice I just gave, make sure you end up seeing your muscles tense.
Contrary to legend, drawing muscles is not so difficult . It basically requires persistence in getting it right and giving it time to do it. There is no special or other preparation, one must diet in accordance with this goal and strive to continue developing under the bars. I hope this article helped you see more clearly.